Top 5 Tips To Cut Calories And Reduce Weight
A diet does not have to mean perpetual hunger pangs. Eat smart, and lose weight without having to starve yourself.You’ve been trying to lose weight. You work really hard at it, and manage to drop a few kilos. Then one binge-filled evening later, you’ve managed to undo it all. You already know that in order to lose weight, your calorie intake needs to go down.
But what’s bound to happen is that when you reduce your intake, your tummy will rumble with hunger. So how do you manage that rumble, and your weight loss aspirations?
Our top 5 tips to cut calories and reduce weight (and still not feel hungry!):
Now the trick is to turn these tips into habits. Make them a part of your daily life, and see the scales dip by almost 5-7 kilos in 6 months. You don’t need to resort to rabbit food to watch the weight go down. You need to reduce your calorie intake – eat just a little less. Weight-loss experts emphasise on making lifestyle changes that you can actually stick to, in the long term.
1. Eat fibre-rich foods
to fill you up – Eating foods that are fibre rich helps you stay full. These foods don’t have too many calories, and have high water content too. Studies have shown that an extra 14 gm of fibre in your diet can decrease your calorie intake, and can lead to your weight dropping by at least 2 kgs in 3 months.What you should fill up on is fruits and vegetables such as spinach, broccoli, tomatoes, watermelon, apples, beans, chickpeas, and peas. Experts predict that the feeling of fullness will increase by as much as 31 per cent if you include these in your diet.
2. Skip the liquid calories
All sodas, sugar-sweetened juices, and alcohols have a ton of calories. Not only are they calorie rich, but they can also cause conditions like diabetes and obesity. Drinking a glass of Coke (contains 140 calories and 35 gm of sugar) or a beer (150 calories) will up your calorie intake drastically.
Cutting them out of your life will instantly help you drop weight. They aren’t contributing to your nutritional intake either – so avoid them if possible. If you’re thirsty, drink water, lemonade, or coffee.
When you drink coffee, it stimulates peptide YY (PYY) hormone, which is responsible for promoting satiety. The hormone determines how much you may end up eating. Did you know that eating a bowl of soup immediately before your meal can reduce hunger and total calorie intake for that meal by about 100 calories?
3. Portion control
You can continue to eat what you enjoy, but cut the portion size in half. So if you have 2 rotis for lunch, cut that down to 1 roti, and add a bowl of veggies to your meal. If you go to a restaurant, you don’t have to eat the entire plate of pasta placed in front of you.
Share your meal with a friend, or eat half the meal in the restaurant, and get the remaining half packed to carry it with you for the next day. Another thing that works is not putting your food in serving dishes on the table; serve yourself from the kitchen. If you can’t see the food, you won’t be tempted to have a second helping.
4. Mini dessert portions
So you have a sweet tooth. That’s okay. You can still enjoy these little sinful pleasures.
Opt for mini versions of what you want to eat. Have a mini bar instead of a full, regular-sized ice cream. If you’re at a restaurant and simply must have that dessert, split it with someone. You’ll get your sugar fix, and will save on a lot of calories.
5. Eat with the other hand
If you eat with your right hand, try eating with your left, and vice-versa. This will slow you down, and will discourage you from eating too much. Funny as it sounds, it works.
A study done at a movie showed that when people ate popcorn with their dominant hand, they went through the entire tub. However, when they were asked to eat with their non-dominant hand, they ate a lot less. Finding it inconvenient and difficult, they didn’t snack as much. Disrupting your regular eating habits will help you cut down on the fat, without keeping you hungry!
Incorporating these tips into your lifestyle will help tip the needle on your weighing scale, and will curb your appetite. Feeling hungry is normal, and you shouldn’t ignore it. Just be mindful of what you eat and how you eat, and it will help you get to your weight goal.